Sitting knee bend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting knee bend )

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Name of exercise  Stretch knee flx longsit
Other names of exercise Sitting knee bend
Description of exercise The sitting knee bend exercise is a simple yet effective lower body workout that targets the quadriceps, hamstrings, and gluteal muscles. To perform this exercise, sit on a chair with your feet flat on the ground and your hands resting on your thighs. Slowly lift one foot off the ground and extend your leg straight in front of you, keeping your knee slightly bent. Hold this position for a few seconds, then slowly lower your foot back to the ground. Repeat with the other leg. This exercise helps improve leg strength, stability, and balance, making it a great addition to any workout routine.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • While sitting, bend involved knee and place foot flat as shown.
  • Gently slide hips and buttocks toward ankle.
  • Do not let foot move.
  • Relax and repeat.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved lower body strength
  • Increased flexibility
  • Strengthened quadriceps muscles
  • Improved balance and stability
  • Reduced risk of knee injuries
  • Improved posture
  • Increased range of motion in hips and knees
  • Improved blood circulation
  • Strengthened core muscles
  • Improved athletic performance

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The sitting knee bend exercise is generally safe for most people to perform. However, there are certain situations where it may be best to avoid this exercise:Recent knee injury or surgery: If you have recently injured your knee or had knee surgery, it is important to consult with your doctor before performing this exercise. They may recommend alternative exercises or modifications to prevent further injury.
  • Chronic knee pain: If you have chronic knee pain or a knee condition such as osteoarthritis, it is important to speak with your doctor or physical therapist before attempting this exercise. They can help determine if it is safe for you and provide modifications if needed.
  • Pregnancy: Pregnant women should avoid this exercise, especially in the later stages of pregnancy, as it puts pressure on the knees and could potentially harm the baby.
  • Balance issues: If you have balance issues or difficulty maintaining proper form during the exercise, it may be best to avoid it to prevent falls or injury.
  • Severe back pain: The sitting knee bend exercise requires a certain level of core and back strength. If you have severe back pain, it may be best to avoid this exercise to prevent further strain on your back.In general, it is always important to listen to your body and consult with a medical professional before starting any new exercise routine, especially if you have any pre-existing conditions or injuries.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Avoid locking your knees
  • Keep your back straight and core engaged
  • Do not lean too far forward or backward
  • Start with small range of motion and gradually increase
  • Do not hold your breath, breathe in and out consistently
  • Avoid jerky movements or sudden changes in direction
  • Stop if you feel any pain or discomfort
  • Do not overdo the exercise, listen to your body’s limits.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Knee pain
  • Joint stiffness
  • Muscle weakness

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    Frequently asked questions

     

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